How Exercise Intensity Affects How Much Fat You Can Burn

To understand how exercise intensity affects calorie burn, use the analogy of a car burning fuel. The same thing happens when exercising; you burn far more calories exercising at a high intensity than you do at a lower one.

Of course it isn’t possible for most people to exercise at a high intensity for very long. The best course is to vary intensities between high and either low or moderate. Generally, a 2:1 lower-to-higher-intensity ratio works best once trained-up.

Tip! While exercising, find something that will take your mind off of the physical activity you’re doing. The reason people listen to music or watch television while working out is that it tricks your brain into thinking the time has flown by.

For example, if you like cycling, you can alternate between pedaling at a low intensity for two minutes and high intensity for 30 seconds for a total duration of 30 minutes. Low intensity is anywhere from 55% to 70% of your maximum heart rate (220 minus age).

High intensity is 80% to 90% of MHR (maximum heart rate). This variable intensity rate can apply to most aerobic activities, such as running, rowing, swimming in addition to cycling. So if you want to vary your activity, just apply the ratio to the activity you are doing.

Tip! Don’t rush your exercises. While working out faster may help you burn more calories right away, you’ll tire yourself out quicker and end up burning less in the long run.

It can even apply to strength training. For example, perform three sets of 15 repetitions per set at 55% to 70% of 1RM (RM is the amount of weight one can lift for one repetition). Then kick up the weight to 80% to 90% of 1RM and a set of 8 repetitions before dropping back down to the lower intensity.

Tip! When working out, be sure to wear comfortable, well-fitting shoes. Wearing shoes that are too tight, too big or that put uncomfortable pressure on any area of your foot will cause interuptions in your work-out routine and could even cause injury.

As noted earlier, there is an added calorie burn associated with high intensity exercising. In short, the body has to work harder to replenish energy stores used during the high intensity phase of a workout.

Another way to permanently increase your basal metabolic rate is to increase muscle mass. It takes 2 calories to support a pound of fat, but three times that amount (6 calories) to support a pound of muscle. The more muscle one packs on (within reason of course), the more calories burned while at rest. This is another reason why strength training should be added to your workout routines.

Tip! A high calorie diet will allow for you to fully utilize your workout. You will be using the calories to provide energy and make your workout last longer.

When an increase in muscle mass and EPOC are combined, the additional number of calories burned can be significant. You can still benefit from an increased calorie burn just from toning and burning body fat.

To understand how exercise intensity affects calorie burn, use the analogy of a car burning fuel. The same thing happens when exercising; you burn far more calories exercising at a high intensity than you do at a lower one. Of course it isn’t possible for most people to exercise at a high intensity for very long.

If you like cycling, you can alternate between pedaling at a low intensity for two minutes and high intensity for 30 seconds for a total duration of 30 minutes. As noted earlier, there is an added calorie burn associated with high intensity exercising.

This entry was posted in Blog Posts and tagged , , , , , , , , , , , , , . Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *


*